Free 15 Minute Guided Meditation Script: Noticing the Sounds [PDF]

Find a comfortable seat.

This could be on a chair, with your feet flat on the ground, or on a cushion, with your hips higher than your knees.

Most importantly, you should feel comfortable, and your spine should be in a neutral position, up tall.

Let your hands rest in your lap or on your thighs, to support a softening of the shoulders.

Close your eyes, or keep a soft gaze forwards and downwards towards the earth.

Close your lips, and breathe gently in and out through your nose.

Your breath should be quiet, long and patient, reflecting all the spacious qualities you’d also like to see in your mind.

To get settled in this stillness and relative quiet, count out 10 patient cycles of breath, beginning with this exhale as number one.

Then inhale number one, exhale number two.

Then inhale number two, and so on.

Remain focused on the breath with approximately 25% of your effort.

Another 25% of your effort, focused on the count, and not losing track of the count.

Rest the remaining 50% of your attention on spaciousness.

Feel open, relaxed, and even a little joyful.

If you’ve become distracted from the count, simply begin again at exhale number one, inhale number one, and so on.

After a few rounds of effort, or if you’ve made it all the way to a perfect ten, drop the effort of counting and rest in the presence of your breath.

In the stillness and quiet here, we’ll set today’s intention, a meditation on sound.

Commit to staying right here, on your seat, working with sound awareness.

Until your timer is up.

The commitment is to the practice, the attempt, the noticing, and we’ll stay with that process, regardless of its perfection, or lack of perfection.

Today, the goal is to notice sound and our mind’s response to sound.

May ourselves and all beings benefit from our efforts here.

So as we rest here with an upright posture, breathing gently in and out through the nose,

We open to the experience of sound.

Without looking for sound, without trying to go and find sound, we notice the sounds that are arising in our awareness.

Some sounds steady. 

Others come and go.

We let sound in, and when it’s gone, we notice that too.

Noticing sound, and perhaps equally noticing the spaces between. 

The moments of quiet.

(Pause/time here in silence to notice)

As we rest here, present with sound, anytime that you notice the mind has wandered off to something other than sound, or wandered off to a story about sound, simply let that go, and return to your intention.

Intention today is resting peacefully in the presence of sound. 

Noticing sound.

Can we notice sound, and be present with sound, without even giving those sounds a label?

The sound of your breath, for example, at what point in your awareness does it shift from sound, to sound of breath.

No right or wrong answer, just explore.

Sounds on the street outside. 

At what point do they shift from sound, to the sound of a car.

Sound, versus the sound of a person walking.

And then beyond the labeling of sound, is there a story that’s applied to sound? 

A visualization?

Which part of the experience of sound is the experience itself, and which part of the experience of sound is in your mind?

Again, no right or wrong answer, but noticing what arises for you.

How does your own mind work?

(Pause/time here for reflection on the above)

Stay with the intention, experiencing sound.

Is there any separation between your experience of sound, and the mind’s story about what the sound is.

In fact, could you experience a sound if you didn’t have a name for it?

Remembering that the name for “unknown noise” is itself a form of labeling.

Notice too, how when we label sound, some sound gets labeled as pleasant, others unpleasant.

As much as possible, let it all be equal. 

Simply sound.

(Pause/time here)

Notice how the sound itself is continuously moving. 

Changing. 

Coming and going.

So too, through this process, is your experience of sound.

The labels we give, the judgement. 

Sound as good, or sound as bad.

It’s all changing, moving, and in flux.

None of it is fixed. 

None of it remains any one way.

Each sound, full of equal potential to be soothing, jarring, frustrating, or gratifying.

Curious for a moment here, on how that could be.

Curious as we sit here, experiencing sound.

Continue being present with sound. 

Continue staying open to what arises.

Continue to return to sound when you notice the mind has wandered.

When you’ve reached the end of your time commitment today,

Slowly open your eyes, and without yet leaving your seat, take in the world around you.

Remember everything that you notice, through sound, sight, smell, taste, and sensation.

All of it is filtered in its unique way through your unique mind.

And that noticing this, has the potential to change you, to change all beings around you, and the potential to change your world.

Create Meditations Like a Pro

Want to lead your own meditation sessions but not sure how to get started? Our guided meditation scripts are the answer!

They’re designed to be easy to read aloud, whether you’re addressing a group or flying solo. Plus, you can record your readings and share them online, and use them to spice up your own meditation sessions.

And if you want to offer a full meditation course, these scripts are perfect for that too!

Boosts Your Confidence and Skills

Leading a meditation session requires much confidence and skill to maintain a calming and peaceful ambiance.

With guided meditation scripts, you don’t need to worry about speaking what is on your mind.

Our scripts are designed to give you the right words at the right time, enabling you to build your confidence and deliver an excellent experience for your audience.

Helps You Create Audio and Video Recordings

Guided imagery scripts allow you to create high-quality recordings that you can share with your followers, clients, or sell as part of your business.

Whether you’re creating YouTube videos that attract thousands of viewers or building a membership-based meditation course, our scripts are adaptable for various mediums, giving you infinite possibilities for sharing your work.

Increases Your Credibility

As a meditation leader, you want your audience to trust your abilities to provide a calm and peaceful experience.

Using guided meditation scripts increases your credibility and positions you as a knowledgeable leader in meditation.

You will provide your clients with quality instruction and reliable content that will put their minds at ease.

Provides Inspiration and New Ideas

If you’re someone who struggles to come up with new and creative ways to lead your meditation, our guided meditation scripts will give you inspiration and new ideas.

You can use our scripts to focus on different aspects of meditation, like relaxation, mindful breathing, or visualization.

You can also add to or alter the script to suit your needs.

Who Are These Scripts For?

Whether you’re a pro or just starting out, our guided meditation scripts are tailored to suit your needs. Perfect for:

• meditation teacher or practitioner
• yoga instructor
• coach and counselor
• therapist
• mental health professional
• psychologist and psychotherapist
• voiceover artist
• content creator
• podcaster
• writer
• athlete
• app developer
• blogger

Our Guided Meditation Scripts Will Help You:

• Improve your meditation-leading confidence and skills
• Create audio and video recordings for your business
• Grow your business by increasing your credibility
• Find inspiration and new ideas for your own meditation(s)
• Read aloud to individuals or groups
• Enhance your self-improvement journey

What You Will Receive

Get ready to receive gorgeously designed PDF files that are a breeze to read, follow, and comprehend. Say goodbye to confusion and hello to clarity with our easy-to-use format.

These scripts can help you increase mindfulness and reduce stress, anxiety, depression, and overwhelm using proven techniques and methods.

To ensure the best experience, we suggest using a desktop device for your initial download.

Royalty-Free

• Create audio and video recordings that you can use for your business (including apps, YouTube, courses, and podcasts). You can share these recordings online and/or play them during sessions you lead
• Grow your business
• Use these scripts in courses you create, share, and sell
• Use these scripts privately and with your clients
• Edit and customize

Save significantly with our Bundle offers

This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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